What is the Bulgarian Method?

The Bulgarian Method is a training protocol primarily used in Olympic weightlifting. It involves performing one repetition maximum (1RM) lifts of the snatch, clean and jerk, and front squat. These lifts are repeated multiple times throughout the day, every day, especially when peaking for a major competition like the Olympics. This method was distinctively used by Bulgarian athletes, who were known for their exceptional strength in weightlifting.

The method emphasizes extreme specificity and intensity in training, differing significantly from the Russian system, which followed a more classical periodization approach. While the Bulgarian Method can lead to extraordinary strength gains, it also poses high risks of injury due to its demanding nature. It is not used year-round or with all athletes but is instead employed selectively to maximize performance for key competitions 1.